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Mushroom vegetable salad Calories
Low-calorie, fiber-rich vegetable salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mushroom vegetable salad (180 g) has 68 calories. That works out to 38 calories per 100 g. It contains 10.1 g of carbs, 3.8 g of protein, 2.2 g of fat and 3.8 g of fiber. Its 50.4 µg of Vitamin K covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mushroom vegetable salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
68
KCAL / 180G
Carbs
10.1g
· 4% DV
Protein
3.8g
· 8% DV
Fat
2.2g
· 3% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 20% · Fat 26%
Mushroom vegetable salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Mushroom vegetable salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 68 kcal |
| 1 piece (small) | 45 g | 17 kcal |
| 1 cup (chopped) | 90 g | 34 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (small) | 120 g | 46 kcal |
| 2 cup (chopped) | 180 g | 68 kcal |
| 1 pack (large) | 250 g | 95 kcal |
| 1 serving (large) | 260 g | 99 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Mushroom vegetable salad
What dressing goes with mushroom vegetable salad?
A lemon-and-olive-oil dressing suits mushroom vegetable salad because its acidity balances the earthy mushrooms. Add salt and pepper, and dress the salad shortly before serving so the vegetables stay crisp rather than releasing excess water.
How do you make mushroom vegetable salad?
Make mushroom vegetable salad by combining sliced mushrooms with chopped vegetables and a light dressing. You can use raw mushrooms for a crisp, fresh result, or sauté them first, let them cool, and fold them in.
Can you use canned mushrooms in mushroom vegetable salad?
Yes, canned mushrooms work in mushroom vegetable salad, but drain and rinse them well first. Pat them dry to keep the salad from becoming watery; their softer texture makes them better suited to a dressed salad than a crisp raw-mushroom version.
Is it safe to eat raw mushrooms in mushroom vegetable salad?
Yes, fresh cultivated mushrooms can be eaten raw in mushroom vegetable salad. Clean them, dry them thoroughly, and slice them just before mixing; avoid using mushrooms that are slimy, badly bruised, or past their freshness.
Can you make mushroom vegetable salad ahead of time?
Yes, you can prepare the vegetables for mushroom vegetable salad ahead of time, but keep the dressing separate. Combine everything close to serving, since sliced mushrooms and salted vegetables can release liquid and lose their crisp texture.
How do you stop mushroom vegetable salad from getting watery?
Keep mushroom vegetable salad from getting watery by drying washed ingredients well, draining any cooked or canned mushrooms, and adding salt and dressing just before serving. If you sauté the mushrooms, cook off their liquid first.
Which mushrooms are best for mushroom vegetable salad?
Button and cremini mushrooms are reliable choices for mushroom vegetable salad because they are easy to slice and widely available. Oyster mushrooms can also work, especially when sautéed and cooled before being mixed with the vegetables.
How long does mushroom vegetable salad last in the fridge?
Mushroom vegetable salad keeps for about 2–3 days in a covered container in the refrigerator. Its texture is best when fresh, particularly if it contains raw mushrooms or has already been dressed.
What can you serve with mushroom vegetable salad?
Mushroom vegetable salad pairs well with grilled fish, chicken, or roasted vegetables, and it can also be served as a light lunch with bread. A tangy dressing makes it a refreshing side for richer main dishes.
Should you cook mushrooms before adding them to mushroom vegetable salad?
No, you do not have to cook mushrooms before adding them to mushroom vegetable salad. Raw cultivated mushrooms give the salad a firmer bite, while briefly sautéing them brings out a deeper flavor; cool cooked mushrooms before mixing.
Mushroom vegetable salad Vitamins & Minerals
Vitamins
Vitamin K
50.4µg · 42% DV
B3
3.78mg · 24% DV
B5
0.99mg · 20% DV
Vitamin C
17.1mg · 19% DV
Minerals
Copper
0.22mg · 24% DV
Phosphorus
104mg · 15% DV
Potassium ⭐
468mg · 14% DV
Manganese
0.29mg · 13% DV
Sodium
216mg · 9% DV
Mushroom vegetable salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mushroom vegetable salad
To burn the 68 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mushroom vegetable salad?
Mushroom vegetable salad brings mushrooms together with a mix of vegetables, with no single fixed recipe. The mushrooms are often briefly cooked and cooled before being tossed with fresh ingredients such as peppers or leafy greens; a simple lemon and olive-oil dressing works well. The exact combination depends on the cook and what is in season.
Its savoury, gently tangy flavour and substantial mushroom texture make it a useful side for grilled foods or a light lunch, and it can also be served as part of a shared table. It is low in calories and provides fibre: a 100 g portion has 38 calories. Keep the dressing modest for a lighter salad, or add fresh herbs for extra flavour.
How Nutritious Is Mushroom vegetable salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mushroom vegetable salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mushroom vegetable salad Contain Allergens?
No known major allergens
Which Diets Is Mushroom vegetable salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mushroom vegetable salad Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.58g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.